141219

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It’s 0200. I have no idea where I am. It’s cold, I’m wet, and I’ve been walking for hours. This is about the time I ask myself, “Why?” I can only imagine that the 38 other people surrounding me have had the same thought tonight. I couldn’t quit quitting never entered my mind. I was there to get to know myself a little better, I was there to push myself further than I ever had. I wanted to fight my demons of self doubt. I’ve been to bootcamp, however, that was years ago. Life can slowly beat you down and make you forget how far you’ve come. Make you forget the will that you strengthened and the courage you’ve built. I had forgotten. These things hadn’t been tested for a long time and I didn’t know if they were even still operational. So I signed up for a back to back Goruck event. That’s where I found myself now.

Goruck events are self described as a team event fashioned after Special Forces Assessment and Selection. They are led by cadre who are current or veterans of US Special Forces. It is focused on building teamwork by strengthening individuals. Each teammate is required to carry a rucksack (backpack) weighted with bricks. It is Goruck’s belief that they “build better Americans” through these events. This is done with log pt miles of walking, hundreds of pounds of sand bags, and the old classics of pushups, burpees, squats, flutter kicks, and situps just to name a few. When you can’t take another step they will make you walk another nine miles. When you don’t think you can get any colder, you have 10 seconds to be fully submerged in that creek. When you don’t think you can hold the log any longer, you have to carry it another 2 miles. That’s where I found myself now.

Throughout my 20 hour journey I hit many lows. However my will stayed strong, though my body started to deteriorate. I had rolled my ankle three hours into starting the event, the tendons in my knees were screaming at me, my back ached, and my skin was rubbed raw. I push through physical pain to help my team carry 600 pounds of sand bags across 12 miles to Sacramento landscape. Some miles were time capped with only more suffering if they weren’t met. We dug deep to carry a telephone pole weighing in excess of 2,000 pounds for 4 miles. There is no doubt that CrossFit helped me be able to complete this challenge. But even Crossfit does not reach the depths I needed to each that night. There was nothing down there but God and my will to finish. Those two things alone gave me strength. Those two things moved me 26 miles that night. When it was completed and I had received my completion patch it was hard to hold back in motion I had the strength of heart to walk further, to be colder, and to carry more weight further than I ever thought I could. I met and worked with strangers to complete a task. Strangers who went through all the same pains and doubt that I did. Strangers I know I now have a connection with, a friendship, a brotherhood of sorts. They know what they are capable of just as I do. Anything can be done with the right attitude and the right mindset, and that’s where I find myself now. Tested, approved, and Goruck tough.

-Nathaniel Stephen Lyman

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Workout of the day for Friday, December 19th, 2014:

A.
12 min to build to a heavy weighted Strict Pull-Up

B.
21-15-9
OHS
Pull-Up

C.
5 Rounds:
Hip Extensions Y Holds 2.5lb
30 second Straddle Hollow Hold

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141218

Workout of the day for Thursday, December 18th, 2014:

A.
Get Excited, stretch your legs, enjoy the outdoors. And smash your previous 5k time.

B.
Run 5k*

C.
Accumulate 10 minute plank**

**Time Begins when you start your first attempt at a plank. Plank must be done without any change in position. Record each hold until you accumulate 10 minutes, then mark your time.

Post-Wod Mobility:
2 minutes, per side, for each:
Side Split
Super Couch
Calve Stretch

*5k Can be completed by running two of the following 1.3 mile loops and one 800m loop.
Google Maps

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141217

Warm-Up:
3 Rounds:
5 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Back Extensions
10 GHD Sit-Up
Super Couch

Pre-Wod Mobility:
Hip Opener

Workout of the day for Wednesday, December 17th, 2014:

00-12:00
12 min to build to a heavy 3-Rep Hang Power Clean

17:00-29:00
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps
Immediately followed by: 30 Strict C2B

34:00-42:00
3 Rounds:
Run 400m
Max L-Sit
30 Second Side-Split (e)

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141216

Pre-Wod
3 Rounds:
5 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Good Morning
10 GHD Sit-Up
10 Strict Press

Pre-Wod Mobility:
Snowman Test (Shoulders)
Cookie
Partner Shoulder Smash
Retest Snowman

Workout of the day for Tuesday, December 16th, 2014:

Strict Press:
80% x 3
85% x 3
90% x 3

Complete a set of 3 Strict Press every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

9 min AMRAP:
7 Man-Makers 40/30-lb
5 Muscle-Ups Or Sub (10 Chest-2-Bar & 10 Dips)

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141215

Warm-Up:
3 Rounds:
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Back Extensions
10 GHD Sit-Up
10 BackSquats

Pre-Wod Mobility:
Squat Routine 2.0

Workout of the day for Monday, December 15th, 2014:

Backsquat:
80% x 3
85% x 3
90% x 3+

Complete a set of 3 Backsquats every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
Review Row Technique (6 min)
500m Row for Time

C.
4 Rounds (For Quality):
4-5 Hollow Body, False-Grip, Chest to Rings
M.E. Ring Dip Support
M.E. L-Sit

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141213

Workout of the day for Saturday, December 13th, 2014:

Partner (Or half the reps if done as a Single):
30 min AMRAP:
60 dumbell lunges 30/20-lb.*
60 box jumps 24/20-inch *
60 weighted pull-ups 30/20-lb.*

*Before the working partner can switch, the non-working partner must run 200m.

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141212

Workout of the day for Friday, December 12th, 2014:

With a running clock:
From minutes 00-12:
Snatch Balance + OHS 1-1-1-1-1-1

From minutes 15-35:
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

From minutes 40-Remaining time in class
5 Rounds:
Sled Push 230/180-lb 20 meters
15 Russian KB Swings 70/53lb
10 Arch Rocks

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141211

Workout of the day for Thursday, December 11th, 2014:

Inverse Tabata front squat, @ 70-85% 1RM
Inverse Tabata deadlift, @ 70-85% 1RM
Inverse Tabata Handstand Hold

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

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141210

Workout of the day for Wednesday, december 10th, 2014:

“Barbara”
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

3 min rest between each round.

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141209

Workout of the day for Tuesday, December 9th, 2014:

A.
Strict Press:
5 @ 75% 1RM
5 @ 80% 1RM
5+ @ 85% 1RM

Complete a set of 5 Press every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
21-15-9
40/30-lb Dumbbell thruster
Burpee

Post-Wod:
400 M Farmers Carry 70/53lb

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